Ranger's training thread

[ranger]

On the erg, I'll now beat Roy by 30 seconds over 2K.

On what basis do you make that claim; also what do you mean by "now"?

I have been citing the basis: my training.

By "now," I mean this indoor racing season (or the next, or the next, or the next, or the next, etc.).

ranger

[ranger]

Time to parade my strengths.
ranger

This was a month ago yet you haven't posted a single piece yet. Is there any reason why?

No.

ranger

[KevJGK]

By "now," I mean this indoor racing season (or the next, or the next, or the next, or the next, etc.).

In other words, for you "now" means whenever.

[Citroen]

By "now," I mean this indoor racing season (or the next, or the next, or the next, or the next, etc.).

In other words, for you "now" means whenever.

On past form, "now" means "never".

[lancs]

At low drag (118 df.), 1:50 @ 20 spm (13.3 SPI) is now a very natural stroke for me

So how come you can't do 30 mins, 1:50 @20?

[NavigationHazard]

No need to look at the monitor to know when you are at 36 spm. Just play "Wipe Out" in your head, and you've got it. http://www.youtube.com/watch?v=MtIyjdmlHCs

Of course, "Wipeout" was written in 4/4 time and performed on record by the Surfaris at 153 bpm. Even at 1 beat per measure rather than the four the sheet music calls for, that's still 38 bpm.

Doing 1:34 @ 32 spm (13 SPI) at 118 df., I am in a 1.6-to-1 ("golden") ratio. Drive: .75 seconds. Recovery 1.2 seconds...

Of course, one stroke cycle at 32 spm takes 1.875 seconds. If the drive takes .75 seconds the recovery must take 1.125 seconds, not "1.2 seconds." This makes the drive:recovery ratio 1:1.5, NOT "1:6-to-1" (backwards anyway)....

And then there's small problem that you don't really know how long the drive portion of your stroke actually is. You lack a good understanding of when the drive starts/stops, not to mention a reliable means of measuring its duration. For the same reasons you don't really know how long the recovery portion of your stroke is, either.

NB: the PM display is only accurate to 1 spm. At 20 spm that's +/- 5%. At 32 spm that's +/- 3%.

[ranger]

Lovin' this daily routine: OTErg, OTBike, OTW.

Nice 90min OTBike today.

I needed to take it a little easier to have it be entirely comfortable: 22 mph (according to the little gizmo that supposedly measures such things).

I need to make my two sessions of rowing 90min, too.

I haven't been doing quite that much yet.

ranger

[ranger]

No need to look at the monitor to know when you are at 36 spm. Just play "Wipe Out" in your head, and you've got it. http://www.youtube.com/watch?v=MtIyjdmlHCs

Of course, "Wipeout" was written in 4/4 time and performed on record by the Surfaris at 153 bpm. Even at 1 beat per measure rather than the four the sheet music calls for, that's still 38 bpm.

Doing 1:34 @ 32 spm (13 SPI) at 118 df., I am in a 1.6-to-1 ("golden") ratio. Drive: .75 seconds. Recovery 1.2 seconds...

Of course, one stroke cycle at 32 spm takes 1.875 seconds. If the drive takes .75 seconds the recovery must take 1.125 seconds, not "1.2 seconds." This makes the drive:recovery ratio 1:1.5, NOT "1:6-to-1" (backwards anyway)....

And then there's small problem that you don't really know how long the drive portion of your stroke actually is. You lack a good understanding of when the drive starts/stops, not to mention a reliable means of measuring its duration. For the same reasons you don't really know how long the recovery portion of your stroke is, either.

NB: the PM display is only accurate to 1 spm. At 20 spm that's +/- 5%. At 32 spm that's +/- 3%.

Sure.

But all of this nitpicking makes no difference at all.

Close enough.

ranger

[ranger]

At low drag (118 df.), 1:50 @ 20 spm (13.3 SPI) is now a very natural stroke for me

So how come you can't do 30 mins, 1:50 @20?

Doesn't matter what I can "do" or not "do."

It just matters what I am "doing."

Eventually, what you are "doing" becomes what you "do."

Training precedes trial/race/performance, not the other way around.

ranger

[ranger]

So.

What is the best way to train?

Learn to row well (13 SPI for lightweights; 16 SPI for heavyweights).

118 df.

Then take good strokes.

That's it.

Row 20K a day.

Cross-train (bike, skip, step, swim, run, etc.) a similar amount--UT2 HR, fat-burning work, recovery.

ranger

[ranger]

By "now," I mean this indoor racing season (or the next, or the next, or the next, or the next, etc.).

In other words, for you "now" means whenever.

No, it means this indoor racing season: 2011.

Check the rankings at the end of April 2011.

That will tell the story.

ranger

[ranger]

By "now," I mean this indoor racing season (or the next, or the next, or the next, or the next, etc.).

In other words, for you "now" means whenever.

On past form, "now" means "never".

Nope.

In terms of training, it means every day.

In terms of racing, it means BIRC, WIRC, and probably four satellite events and other local regattas (some selection of Detroit, Cleveland, Chicago, Toronto, St. Catharines, Cincinnati, etc.).

I am registered for BIRC 2010 (check the entries).

Flights are booked.

I'll get into Birmingham Friday afternoon and fly out Monday morning.

Hotel is booked.

I am staying at the Crowne Plaza.

ranger

[hjs]

By "now," I mean this indoor racing season (or the next, or the next, or the next, or the next, etc.).

In other words, for you "now" means whenever.

No, it means this indoor racing season: 2011.

Check the rankings the end of April 2011.

That will tell the story.

ranger

No need we know the story, a 2k in the 6.4x.x and nothing else

[ranger]

No need we know the story

The story is yet to be written, so no one knows it.

My guess for BIRC is 6:20; for WIRC, 6:16.

ranger

[hjs]

No need we know the story

The story is yet to be written, so no one knows it.

My guess for BIRC is 6:20; for WIRC, 6:16.

ranger

Complete and utter nonsense Your story is told, for pb ing that is. A closed book.